Easy | Servings: 6 | Ready In: 30 minutes | Yield: 12 cups
This easy, gluten-free, plant-based, vegan recipe is a celebration of fresh summer vegetables and authentic Peruvian flavor. Cooking the corncobs in the broth of this soup adds a subtle sweetness. This is a light, healthy taste of a South American favorite. Serve with Peruvian Stuffed Peppers, Rosemary Garlic Roasted Potatoes, or Quinoa Salad.
Ingredients
- 1 onion, diced
- 1 red bell pepper, seeded and diced
- 1 medium sweet potato, diced
- 3 large ears of corn on the cob
- 4 cloves garlic, minced
- 3 bay leaves
- 2 tablespoons fresh Mexican or Peruvian Oregano
- 1 tablespoon fresh thyme
- 8 cups water or vegetable stock
- 1 zucchini, diced
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
How it’s Done
To prepare the soup: Place the diced onion, bell pepper, and sweet potato into a large pot. Cover and cook over medium heat, 8-10 minutes, until the onions are translucent. If the vegetables start to brown, reduce the heat, and add a splash of water.
Shuck the corn and remove as much of the silks as you can. Cut each ear into 1-2 inch rounds.
Once the vegetables in the pot are done sweating, add the corn, bay leaves, oregano, bay leaves, and 8 cups of water or vegetable stock. Cover, bring to a boil, and reduce to a simmer. Simmer over medium-low heat until the sweet potato is tender, about 15-20 minutes.
While the soup simmers, dice the zucchini into bite-sized pieces.
Add the diced zucchini, and cook 2 more minutes, just until the zucchini is tender. Then, turn off the heat, season with salt and pepper, and serve.
Enjoy a big bowl with a ray of sunshine.
Yield: 12 cups
Chef Katie’s Tips:
Mexican and Peruvian Oregano: Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.
No fresh corn? You can easily swap frozen corn for fresh. One ear of corn usually provides about ¾ cup kernels, so you’ll need about 2 1/4 cups frozen kernels for this recipe.
Watch to Learn More:
Nutrition Facts
Serving size: 1/6 of a recipe (about 2 cups)
Calories 81.77
Calories From Fat (8%) 6.53
% Daily Value
- Total Fat 0.77g 1%
- Saturated Fat 0.14g <1%
- Cholesterol 0mg 0%
- Sodium 129.89mg 5%
- Potassium 370.84mg 11%
- Total Carbohydrates 18.07g 6%
- Fiber 3.21g 13%
- Sugar 4.9g
- Protein 2.8g 6%
- Calcium 37.7mg 4%
- Iron 40.06mg 223%
- Vitamin A 3807.67IU 76%
- Vitamin C 0.02mg <1%
Shopping and Gear List
- Classic Provisions Spices Oregano, Mexican Whole, 3 Ounce
- 2-Ounce Premium Whole Bay Leaves
- Edward & Sons Garden Veggie Bouillon Cubes, 2.9-Ounce Boxes (Pack of 12)
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